Adults should get at least 30 minutes of cardio exercise five times a week, according to the U.S. Department of Health and Human Services. This is true for people who are restricted to chair exercise as well as those who can exercise while standing. Cardio chair workouts help you raise your heart rate and build muscle without having to stand.

Warm Up

Warm up for at least five minutes before starting your cardio routine. These simple movements get the blood pumping to your muscles and raise your heart rate gradually to help prevent injury. Talk to you doctor before starting your exercise program to make sure the warmup and cardio exercises are acceptable. Start by holding your arms straight in front of you and rotate your hands at your wrists, then hold your arms out to the sides and make small arm circles. Lift your legs parallel with the floor and rotate your ankles. Interlock your fingers in front of you and hold your hands at chest level, then turn your body to the side at the waist to warm up your core.

Arms

Large arm movements are part of a strong cardiovascular workout. Do arm circles again, but this time make them big. One arm should point to the ceiling while one points to the floor, alternating around in circles. Make fists and hold them in front of your chest at shoulder height. Punch forward, alternating hands. Try to hold your abdominal muscles tight as you punch. Move your arms as if you were doing jumping jacks, but keep your legs stationary. Start with your arms straight down by your sides and move them up to clap above your head, keeping them straight throughout the movement. Arm movements should constitute about 10 minutes of your workout, although you can break them up into 30-second or 60-second intervals. For example, do 30 seconds of each arm exercise, then 30 seconds each of three leg exercises, then 30 seconds each of three core exercises, before moving back to your arms.

Legs

Working the large muscles in your thighs can raise your heart rate quickly, helping burn calories, increase your endurance and keep your cardiovascular system healthy. Alternate lifting your legs so they are parallel to the floor. When you are able, increase the intensity by lifting your thigh off the chair at the top of the leg lift. Hold both legs out in front of you slightly lower than the level of the chair seat. Lift one slightly and cross it over the other. Straighten that leg and cross the other leg over. Keep your feet on the floor and lift your heels together, squeezing at the top to work your calves. This exercise works best if your feet are back, slightly under the chair seat. Lift and lower quickly to keep your heart rate up.

Torso

Lift your arms over your head with your feet on the floor. Lift one knee in toward your chest and lower the elbow from the other side of your body toward your knee; for example, use your left knee and right elbow. Try to touch them if possible, then repeat with the other knee and elbow. Also starting with your hands above your head, swing them forward and down to try to touch your toes. Keep your back straight throughout the movement. To work your obliques, or the muscles along the sides of your stomach, as part of your arm workout, twist as you punch to send your arms over to the opposite side of your body. Engage the obliques again with side bends, starting with one hand straight up and one on your hip. Keep the arm straight and move it toward the floor, leaning over as far as you can.